Sharing some of my go-to low-impact cardio options for autoimmune flare days. This was something I really struggled with and have definitely been there. These are some of the things that helped me, but please reach out to your doctor for personalized advice. If you’re ready to get to the root cause of how you’re feeling, email me gina@fitnessista.com subject TESTING. 

Hi friends! How are you? I hope you’re having a lovely week. I’m looking forward to lunch with the girls today and a low-key night catching up on Dancing with the Stars. We’re loving this season!

Today, I wanted to chat a little more about my autoimmune journey and some of the things that have helped me during a flare, especially when doing workouts, especially cardio felt more challenging.

Low-Impact Cardio Options for Autoimmune Flare Days

When Movement Feels Harder Than Usual

If you live with an autoimmune condition, you know the ups and downs all too well. Some days you feel strong, capable, and ready to take on a workout. Other days… just getting out of bed feels like a victory.

As someone who has supported many clients (and experienced my own share of health hurdles), I’ve learned that movement doesn’t have to totally disappear on autoimmune flare days. The key is choosing low-impact cardio options that support circulation, lymphatic flow, and mood – without pushing your body into more inflammation or exhaustion.

I wanted to chat about some of my favorite gentle and low-impact cardio options for autoimmune flare days, so you can honor your body while still supporting your health and fitness goals.

Why Low-Impact Cardio Matters During Flares

When your immune system is flaring, your body is already working overtime. High-intensity training can sometimes make symptoms worse, spiking cortisol and leaving you drained.

Low-impact cardio, on the other hand:

Supports blood flow and oxygen delivery.

Encourages gentle detox through sweating and lymphatic movement.

Boosts mood and mental health.

Helps maintain consistency without burning you out.

Think of it as a way to meet your body where it’s at while still taking care of yourself.

Best Low-Impact Cardio Options for Autoimmune Flare Days

Walking (Indoors or Outdoors)

Walking is one of the most underrated low-impact cardio exercises. On flare days, keep it gentle: a slow stroll around your neighborhood, or even laps inside your house. Fresh air + sunshine can also help reset your nervous system.

Tip: Start with 5–10 minutes, and if it feels good, extend from there.

Rebounding (Mini Trampoline)

Rebounding is one of my favorites for autoimmune flare days. The light bouncing helps move lymph fluid, supports detox pathways, and boosts circulation without being too taxing.

Tip: Gentle health bounces (feet s

Sharing some of my tips for gluten-free meal prep.

Hi friends! Happy Monday! What’s the week looking like for you? Liv has a pretty low-key week at school with some half days, so I’m looking forward to getting caught up with some things around the house. We emptied our storage unit and going through everything has been a picnic, let me tell ya.

Something that has been saving my life since school started: meal prep!!

Why I Love Meal Prepping

When it comes to eating healthy meals consistently, meal prep is one of my favorite strategies. It saves time, money, and the daily stress of figuring out what to eat. It makes such a difference to have nourishing food ready to go. It’s easier to stick with your health goals when you open the fridge and healthy food is waiting for you.

Since P and I are both gluten-free and she’s homeschooled, I’ve been doing a lot of gluten-free meal prep. At first, it can feel overwhelming, especially if you’re new to navigating a gluten intolerance. The good news is that it doesn’t have to be complicated. In fact, there are so many naturally gluten free foods that are perfect for meal prep recipes.

Today, I wanted to chat a bit about gluten-free meal prep: what it means, why it’s worth it (!), tips for success, and easy free recipes you can try this week. (For more meal ideas, check out this list of dinners our family loved and this list of dinner ideas.)

What Is Gluten-Free Meal Prep

Gluten-free meal prep simply means preparing meals ahead of time that don’t contain gluten: the protein found in wheat, barley, and rye. This is especially helpful for anyone with celiac disease or gluten intolerance, but many people choose gluten-free eating because it can help with digestion, energy, or overall wellness.

The beauty of gluten free meal prep is that it uses free options you already love: veggies, lean proteins, beans, grains like rice and quinoa, and healthy fats like olive oil. With the right plan, you can enjoy flavorful and satisfying meals without the stress of last-minute cooking.

What Are The Benefits Of Meal Prepping Gluten Free Meals

Saves Time

By cooking in a big batch, you can prepare lunch, dinner, and/or snack options for the whole week. No scrambling in the kitchen every night!

Saves Money

Planning and prepping in advance helps you avoid expensive takeout. If you need even more budget tips, check out my post on cheap meal prep ideas.

Supports Healthy Eating

When healthy food is ready to grab, you’re less likely to reach for packaged snacks or fast f

Hi friends! Happy Friday! What’s going on this weekend? We have an NCL event, I’m teaching barre, and we’re looking forward to Mexican dinner with the fam. You know, the usual things. The Pilot and I are also finishing up our 14-day detox. I was ready to quit at 7 days but he convinced me to keep going. He has absolutely loved it and says he feels amazing!

Something fun coming up: we have a trip planned to NYC (I.cant.even.wait) and if you have any recs or reservations we should make in advance, please let me know! Last time I was there was solo with Liv. P has never been and has been wanting to go for years.

The girls feeding their little cousin at my mom’s house:

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

9.19 Friday Faves

Fashion + beauty + random:

This denim dress from Thakoon. I got it from RTR and am thinking about buying it since I’ve worn it 4x already.

Read more

Hi friends! I have a brand new episode live and I’m SO excited for you to hear my chat with Shelly Lefkoe, all about breaking free from self-sabotage, shifting limiting beliefs, and creating real freedom in your health and your life.

193: How to Transform Your Life with Shelly Lefkoe

Here’s what we discuss:

• The difference between beliefs and patterns—and why it matters

• The 5 most common limiting beliefs we all carry

• How unconscious beliefs fuel procrastination, emotional eating, and self-sabotage

• Why affirmations don’t work (and what actually does!)

• A simple practice you can use anytime to release negative emotions

• How to help kids form positive, empowering beliefs from the start

• Plus: gratitude, pickleball, and building a healthy lifestyle that actually lasts!

Shelly Lefkoe is an international keynote speaker and workshop leader, and the co-founder of the Lefkoe Institute, a San Francisco Bay Area firm dedicated to improving quality of life worldwide. She has helped thousands of clients overcome challenges from self-sabotage and anxiety to relationship issues and health struggles. Her programs have reached over 150,000 people globally, and her work has been featured on the Today Show, Leeza, and other media outlets. Her personal vision is to transform the way people parent. She believes that if we raise a conscious generation of children, violence will end, people will treat each other with respect and dignity, and life on this planet will be better for everyone. She is the author of parenting the Lefkoe way – a manual for raising confident kids.

Connect with her on Instagram here and on her website here.

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Detailed show notes here: https://fitnessista.com/podcast